Entrenamiento Viernes 27 de Febrero, 2015

Warmup
1 x 300 choice
3 x 100 (25 kick + 25 drill + 50 swim) @20" rest
4 x 50 stroke @55"

USRPT (100m)
16 x 50 stroke @55" (32" | 32" | 33" | 33" | 33" | 33" | 34" | 35" | strike | 32" | 33" | 33" | 34" | 34" | 35" | strike | 31" | 32"

Lactate Clearance
1 x 200 R1

USRPT (50m)
20 × 25 stroke @40" (15m sprint/10m easy)

Lactate Clearance
1 x 200 R1

Walkbacks
12 x 25 sprint - walk back to the block, wait 15" before going again

Cooldown
400 to 600 (25 sculling/25 swim)

Excelente adaptación en tan solo dos prácticas. En el intento anterior sólo pude completar 12 x 50 de los 16 que incluye el set. Esta vez dos strikes en los mismos 16 x 50. Seguimos persiguiendo el mítico promedio de 30 segundos que me garantizará poder nadar la distancia de 200m en menos de 2'00". Seguimos avanzando!

Entrenamiento Lunes 23 de Febrero, 2015

Warmup
1 x 300 choice - working on turns and underwaters
3 x 100 spiking 4/12 @1'45"
+ 100 easy

USRPT (100m)
24 x 25 back @35" (16" | 16" | 16" | 16" | 17" | 17" | 17" | 16" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 18" | strike | 16" | 17" | 17" | 17" )

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'40"

USRPT (200m)
20 x 50 free @55" (32" | 34" | 35" | 36" | strike | 34" | 35" | 36" | strike | 33" | 35" | 35" | 36" | strike out

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'43"
+2'00" rest

Broken R2
1 x 100 (10" @50m, 10" @75m)
Time: 31" + 16" + 16" = 1'03"

Cooldown
1 x 600 (combine swim,snorkel, sculling & easy kick)

Entrenamiento Martes 10 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 (25 stroke/75 free)
4 x 50 spiking 4/8 w/fins @60"

Preset (Power Drills)
4 x (4 x 25) @15" rest

USRPT
16 x 50 back @55" (35" | 35" | 35" | 35" | 36" | 36" | 37" | 38" | strike | 36" | 36" | 37" | 39" | strike | 35" | 35")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'49"!!!!

USRPT
16 x 25 stroke @35" (15" | 15" | 16" | 16" | 16" | 16" | 16" | 17" | 16" | 16" | 16" | 16" | 16" | 17" | 16" | 16")

Cooldown (Lactate Clearance)
1 x 400 (25 scull/25 swim)

Entrenamiento Sábado 6 de Diciembre, 2015

WarmUp
1 x 400 choice
4 x 100 back @20" rest (25 swim/25 drill of choice)
8 x 50 free @15" rest (breathing pattern 3-5-7-9 x 50s; repeat)

Preset
3 x 400 pull free @5'30", descend 1-3 (5'21", 5'14", 5'06")

Lactate Clearance
1 x 200 easy breathing pattern 3-5-5-3 by 50s

USRPT
20 X 25 back @35" - focus on hand entry & rotatio (Avg. 19")

Cooldown (Lactate Clearance)
1 × 500 (25 sculling/25 swim)